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10-21 




LUTHER HALSEY GULICK. M.D. 





Si'AiDiNc. "Red Cover" Skkies of 

Athletic Handhooks 

No. 64R 



MUSCLE 
BUILDING 

Practical Points 

for 

Practical People 



C^IDO 



Luther Halsey Gulick, M. D. 

Piesident American Physical Education Association 

Director Physical Training, Public Schools, 

New York City 






PUBLISHED BY 

AMERICAN SPORTS PUBLISHING 
COMPANY 

21 Warren Street New York , — ' *-^ 

u 




Gc^^ 



%\ 



Copyright, 1921 

BY 

American Sports Publishing Company 
New York 



DEC 27 1921 
©CI. A 6 30 97 7 



MUSCLE BUILDING g 



MUSCLE BUILDING 



VIBRATORY EXERCISE. 
Many business men at forty are fat and flabby; 
their arms are weak, their liancis are soft and pulpy, 
their abdomens are prominent and jelly-like. When 
they run a block for a train, they puff and blow like 
disordered gasoline autos. Men get into this condi- 
tion because they sit still too much; because they eat 
more than they need, and because they drink. No 
one gets into this condition because he wishes to. It 
is against the wish of everyone to have his body in 
this kind of order. He well knows that it lessens 
his working capacity, that it takes away a great deal 
of the fun of living; that it prevents his enjoying 
vigorous things as he did when a young man; and 
that it will probably cut ojffi years at the end of hi& 
life. The reason that he does not come out of this 
condition is that he thinks it will involve a serious 
modification of his mode of living, a serious altera- 
tion of his business habits. He thinks it will involvt 




iTiscles is lieauti- 



No. 1— The way in which pquee/iTipr intonsly uses many i 

fully sh<j\vn here. Tlie model lias rolled iij) a wad of paper and it" equeez- 
ing it as hard as he can. 



MUSCLE BUILDING. f7 

doing an hour or two of monotonous exercise in a 
gymnasium every day. 

Every man would like to have a firm hand, strong, 
clean-cut arms, muscles that stand out, a body that 
is solid, held together by firm muscles, strong vigor- 
ous neck, and large chest. A man cannot very well 
change the shape of the bones of his body ; but aside 
from this, much can be done in a very short time 
every day. A month or two of work will help much 
to bring about that shape of the body that one de- 
sires, and that character of muscle which is one of 
the marks of vigorous manhood. 

It is the purpose of this book to show how busi- 
ness men may, by a few minutes each da}^, develop 
their muscles in the way that they desire. That which 
is discussed in this article is not a complete system of 
physical training. This work does not aim to make 
a man graceful ; it docs not aim to make him a long 
distance runner, a jumper, or a fencer. This plan 
of exercise does succeed in almost every case, in 
quickly making a man muscularly strong and well 
developed. It does tend to imke a man stand 
straighter, to respect himself more, to have a clearer 




No. 2— Exercises of contracting the hand. If they are always followed by 
exercises by extending the fingers, which are shown in this picture, wiU 
never leave the hand in bad position. The delicate modehng of the 
muscles o( .;he forearm is admlrabTj- phown. 



MUSCLK BUILDING 9 

head and better body. It does not take any apparatus 
— it can be done anywhere; it takes but little time. 
All that it demands is the willingness to do it on the 
part of the man. Many men have, in a single month, 
changed the whole appearance of their bodies from 
one of weakness to one of strength, from a condition 
of flabbiness to a condition of solidity. It is a com- 
mon achievement for a man to increase the girth of 
his upper arm half an inch, or even an inch, in a 
month; to put two inches on his chest in the same 
length of time. If a man's muscles are fat to begin 
with, he may expect in the course of a month, to 
make them hard and muscular. In this case he will 
not expect to increase the size, as much as he will if 
his arms are merely soft to begin with and he has 
simply to build up. 

THE AEMS. 
We will begin with an explanation of how to devel- 
op the arms. Ordinarily, in the gymnasium one pulls 
against weights running over a pulley, or he lifts 
dumb bells, the object being to furnish resistance 
for the muscles to work against; good results are 




No. 3— The blurring- of the hands in this illustration is due to the trembling 
■which is caused by the intense effort which is being made. The model 
well shows the powerful contraction of the muscles as far down as the 
waist. The beautiful modeling of the shoulder muscle, the deltoid, and ol 
the muscles of the back which move the scapula, or shoulder blade, are 
rarely exhibited as finely as in this cut. 



MUSCLE BUILDING. i-i 

r secured in this way; but to get the biggest develop- 
ment in the most rapid way, the muscles should bo 
contracted to the full extent of their ability every 
time. A few contractions that are just as strong as 
a man can make, will count more in the development 
of size and also of strength than a very large number 
of contractions df a moderate kind. Everyone uses 
his hands a great deal, and yet the forearm does not 
grow large and strong. The reason is that a great 
deal of long continued moderate use docs not develop 
the muscles as much in size as a few exercises of flie 
intense kind. 

It is a common experience for people working all 
the winter in a gymnasium, working faithfully foi 
an hour three times a week, to expect they will havt 
increased their measurements very much; they are 
frequently disappointed to find that their measure- 
ments have remained about the same. It is true, the 
muscles are harder than they were before, they sleep 
and digest their food better than before, but they had 
expected a big gain in size of the arms, chest and body 
.muscles. The trouble in all these cases is that they 
dp not take the kind of exercise that is adapted to 




No. 4— In this exercise, the muscles of the front of the body, particularTj' 
the abdomen, are being contracted vig-orously. Every one who does thia 
exercise vigorously, should do twice as many in which the muscles of the 
back are contracted; the over-development of the muscles of the front of 
the body tends to make the individual round shouldered and flat chested. 



MUSCLE BUILDING. ;[3 

building up muscular size; they took the exercise 
that is adapted to building up health. Tt is . 
not at all true that there is any one kind : 
of exercise that will accomplish all the known 
results to be obtained from exercise, any more 
that it is true that there is any one medicine 
which will accomplish all the results to be expected 
of medicine. One may exercise in order to become 
graceful in walking and moving about ; one may exer- 
cise in order to become skillful in fencing, boxing, 
base ball or athletics; one may exercise in order to 
reduce fat ; exercise may be taken in order to increase 
the activity of sluggish liver, and so on; but in each 
case if the results are to be secured, exercise must be 
adapted to the particular objects in mind. Thus, 
there is no such thing as a best exercise or as best 
exercises. The object of the exercises described in this 
article, is to increase the size and strength of the 
muscles. There is no attempt to increase their en- 
durance or the skill with which one can use them. 

These exercises do not directly aim to increase the 
health of the bod}^, although this usually follows to 
some extent. 



MUSCLE BUILDING. ^5 

The fundamental principle is that from the mus- 
cles shall be demanded as great power as possible; a 
hundred movements of a light character will not 
build up muscle as rapidly as five movements of great 
. effort. This is a general principle and applies to all 
the muscles of the body. 

One of the old statements of the evolutionists is 
that "function makes structure" — this is one of the 
great guides in physical training. The kind of exer- 
cise that demands a given structure will in general, 
if persisted in, give that structure. For example: to 
pound with a hammer all day does not demand big 
muscles, so that the result of the exercise is to secure 
endurance rather than size and strength; on the 
ether hand, to put up a hundred-pound bell does not 
demand endurance, but size and strength; so the 
result of putting up a hundred-pound bell is in- 
crease of size and strength. In the gymnasium one 
rarely pulls to the full extent of his power, because 
he cannot tell exactly how much weight he can lift, 
nor are the pulley weights adapted to heavy weights. 

The plan here described is to have the muscles pull 
against each other. Thus it is easy to have them work 




No. 6— An illustration of the front of the thigh showing how the muscle 
comes down and terminates abruptly. 



MUSCLE BUILDING. 17 

to their utmost capacity without straining them ; for 
example: in illustration No. 7 the model is using 
the muscles that clinch his hand as hard as possible, 
and at the same time is contracting the muscles that 
open his hand ; the result is that the hand stays half 
way open, the fingers are rigidly fixed, the tendons 
of the wrist are prominent, the fore-arm is hard. 
This exercise repeated fifteen to twenty times in 
the morning, the same number of times at night, 
and a few times occasionally as a man is walking 
along the street by day, will do more to increase the 
size of the muscles of the forearm than all the hand- 
shaking, hand-writing, handling knife and fork, etc., 
that a man will do all day. And more than this, a 
carpenter who is handling tools eight hours a day 
will not develop so big or so strong a forearm as will 
the man who takes this method. The long continued 
exercise with the hammer, saw and plane does not 
produce as strong contraction, and hence does not 
build up as large tissues, as this intense work that is 
done through the antagonistic muscles. 

You will notice when you do this exercise as hard 
as possible, that the fingers and even the whole fore- 



MUSCLE BUILDING. ]^9 

arm will shake with the intensity of the effort. This 
is the reason for the term vihr-atory. The position 
should be held under extreme contraction about three 
seconds, then the muscles should be allowed to become 
soft and the hand should be dropped. In about three 
seconds more the exercise should be repeated. The 
tendency will be not to work sufficiently hard at first. 
Every ounce of power that you have must be put iuto 
it, if you are going to gain more power. It is only 
by the investment of what you have, that you will 
gain more. Nature gives only what is necessary — if 
you make a demand upon your muscles for more 
power than you have, nature will gradually give it to 
you ; but if you do not use what you have to the full- 
est extent, you will not be given much increase. 

A few moments ago, I said that each exercise 
should not be continued for more than three seconds, 
and that then the muscles should be relaxed. The 
reason for this is that the circulation may be helped. 
When a muscle becomes hard by vigorous contraction, 
it tends to force out all the blood and lymph that is 
in it. New blood enters in under greater difficulties 
than under normal conditions; for this reason the 




No. 8— Holding a wad of paper in the hand and squeezing it with all one's 
power for two or three seconds, is an excellent method for developing^ 
the whole arm. Its effect is well shown in the picture. 



MUSCLF BUILDING. 21 

exercise should not be long in duration. The muscles 
should be allowed to become soft again. In order 
to favor its accomplishment a number of vigorous 
exercises rather short in duration should be taken. 

One common way of exercising the forearm is to 
put something in the palm and grip it, a rubber ball, 
a piece of wood, or even a wad of paper. (Cut Nos. 
1 and 8). The trouble with this exercise is two-fold; 
first, it develops only one set of muscles, the flexors, 
and the muscles that extend the fingers are left un- 
developed; secondly, as a result of the development 
of the flexing muscles, and the non-development of 
the extensors, the hand when not in use tends to hang 
with the fingers almost closed into the palm (No. 9). 
The strong muscles have overbalanced the weak ones 
so that the hand is held nearly shut. By the method 
that I have proposed, flexors and extensors are de- 
veloped together, and no matter how strong the fore- 
arm becomes, the hand and fingers will hang in a 
normal position. 

The question may naturally be asked as to why I 
have said that gripping with the hand or exercising 
in some other way the muscles of the forearm with the 
greatest vigor will result in developing the muscles 




No. 9— A person who continues an exercise which developes the hand too 
much will soon acquire a hand which hangs, as is shown in the accom- 
panying illustration; this is ungraceful and elumsyo 



(VIUSCLE BUILDING. 23 

of the upper arm and the che?t. The reason is this: 
the muir'Jes which close the liand are, some of them, 
attached to liie forearm, thus the tendons have to 
pass through the wrist. In order that they may w^ork 
efficiently it is necessary that the wrist he held rigid 
You cannot possibly clinch your hand hard and have 
tie wrist free of movement. Now, in order to have 
the wrist held in a rigid position, all the muscles run- 
ning from it up to the forearm (and some of them 
run to the low^er part of the upper arm), must be 
contracted wdth great vigor. The el1)ow joint must 
also be held rigid, for the muscles which attach to the 
upper arm could not act efficiently were their points 
of origin movable, so it is necessary for the muscles 
v,hich control the elbow to be contracted vigorously. 
These muscles, some of them, go up and attach to the 
shoulder blade and clavicle. So the muscles which 
hold the shoulder miust be fixed in order that the big 
muscles of the chest and back may have solid support. 
The ribs have to be fixed solidly. In order to fix the 
ribs solidly we have to stop breathing. When a per- 
son takes hold of anything with the hand and 
gnnpezes it as hard as possible, he holds his breath. 




No. 10-If the muscles are pressed deeply after the exercise, it will benefit 
thenio 



MUSCLE BUILDING. 25 

If this exercise is tried in front of a looking-glass 
one will see that gripping can be done to a moderate 
extent without contracting the muscles of the upper 
arm. So that when one squeezes as hard as possible, 
practically all the muscles of the arm and body are 
involved. This is th-e reason why squeezing of the 
hand as hard as possible will result in the develop- 
ment of the arm and shoulder as well. (Nos. 1 
and 8.) 

I have explained this exercise somewhat fully, 
as it is a type of all the others. All the exercises 
that are mentioned are exercises in which one group 
of muscles is pitted against its natural opponent, so 
that both are exercised to their fullest extent. You 
will find that to contract these muscles of the fore- 
arm as intensely as possible will involve the stiffening 
of the whole arm, and, indeed, of tlie upper part of 
the body. Always put your attention upon the par- 
ticular part where you wish the chief effect. You will 
find, also, that you cannot contract these muscles with 
the greatest power without holding the breath; ac- 
cordingly, before beginning the exercise it is well to 
take half a dozen breaths just as deep as you can; 
first blow out all the air possible from the chest and 




No. 11— After the various muscles have been prone over as in the preceding' 
illustration, the muscles should be slapped; this etlort gives a stimulating 
effect which has most excellent results. One should slap all the muscles 
of the body; the model is merely slapping his arms. 



MUSCLE BUILDING. 27 

then inhale to the fullest extent. Repeat this three 
or four times and then begin. If this deep breathing 
makes you a little dizzy the first few days, it shows 
that you need the exercise very much. The dizziness 
is to be overcome simply by persistence. Take deep 
breaths just up to the point where you begin to .feel 
dizzy and then stop. It will not be many days before 
you can do all the deep breathing that you want to 
without feeling dizzy. 

Raving done the preliminary deep breathing take 
a deep breath and hold it while you do the first exer- 
cise, which consists of contracting the fingers of the 
hand for tJiree seconds. Then let the breath go, 
and also let the fingers relax; take another deep 
breath and contract the hand muscles again. Repeat 
this ten times. The whole exercise ought to take 
one minute. Then with the right hand, squeeze the 
muscles of the left arm from the wrist to the elbow 
quickly; with the left hand similarly treat the right 
arm. Then slap the left arm from the wrist to the 
elbow. Follow this with similar treatment of the 
right. (See cuts 10 and 11.) 

You are now ready for the second exercise, which 




No. 12— This illustration was taken immediately following the preceding: 
the only difference in the two being, that in this case the palm is lacing 
the shoulder, while in the other case the palm is away from the shoulder. 
The far greater contraction of the biceps with the palm toward the 
shoulder is already shown. When this muscle is being measured, it 
should always be contracted in this way, for otherwise it will appear to 
be much smaller than it really is. 



i*iUtSCL5: BUILDING. 29 

is to exercise and develop the upper arm. The hand 
is to be placed in a similar position to that which 
was taken when the muscles of the forearm were to 
be exercised. But now the attention is to be fixed 
upon the biceps, the large muscle which shows on 
the front of the upper arm. It is to be contracted 
against the triceps, the muscles on the back of the 
arm, as hard as is possible. The biceps is well shown 
in N^os. 12 and 13. Some also show the contrac- 
tion of the hand occurring at the same time. In 
the model (No. 5), the biceps are being strained 
against the muscles on the back of the arm. The 
same preliminary deep breathing should be taken 
in this case, and indeed in every case. The exer- 
cise should be repeated ten times as before. There 
is little use in doing the exercise unless one is going 
to put into it all the efl^ort possible. 

In some of the pictures that are show^n, the out- 
lines of the hand are a trifle blurred; the reason for 
this is that in spite of the most rapid exposure that 
it was possible to make indoors, with a specially pre- 
pared camera, it was impossible not to show the vi- 
bration of tlic hands under the intense effort that 




No. 13— The little bunch near the elbow wcli shows the small muscles 
which turn the palm toward the shoulder. It also shows in excellent 
form the construction of the biceps in the forward part of the arm and 
of the triceps on the back of the arm pulling against the biceps. 



MUSCLE BUILDING, Q1 

was being made by the model. Illustrations Nos. 
5 and 7 show the triceps on the back of the upper 
arm as it is pulling against the biceps. 

The next part of the body to be exercised is the 
shoulder. This is best done at the same time that the 
upper back is being developed. Illustrations Nos. 3 
and 15 show these muscles in most vigorous contrac- 
tion. The muscle on top of the shoulder, the deltoid, 
and the great surface muscle of the upper back are 
pulling the shoulder up and lifting the arm; while 
the great muscles of the chest are pulling the arm 
forward, and the other fibres of the trapezius are 
pulling the shoulder back and down. The result is 
that the shoulders and arms are set as if in irofl. 
These great masses of muscles, pulling with all their 
inherent force, bind the joints together with the 
g-reatest solidity. The illustrations show well the 
contraction of these muscles. The extent to which 
this contraction is carried on over other joints is 
well shown. The double line of muscle extending 
half way down the middle of the back shows two 
muscles which pull the shoulder together; their de- 
velopment is well shown in N'o. 3. The tremen- 
dous sweep of the great band of muscle coming from 




No. 14— In this picture is shown, how in extreme effort, the small musclec 
which lift the toes, are exceedingly active. The tendons on the back of 
the foot which stand out, are being pulled with great vigor. 



MUSCLE BUILDING, 33 

the lower back, winding over the edge of the scapula, 
and then forward and upw^ard to the upper arm, is 
superbly shown. This is the latissimus dorsi, the 
most powerful muscle that we have, by which we 
pull the arms down to the sides. This is effective in 
"chinning^' one's self. 

Taking a full breath, place yourself in this posi- 
tion as rigidly as possible for two or three seconds, 
then relax, and take a second breath easily, then 
another full breath, and repeat the exercise ; pull the 
muscles with the utmost power that you possess. You 
will find it necessary to stiffen the neck and hold it 
well back. Remember that the shape of the body 
when it is being exercised vigorously is the shape that 
it tends to take during rest; so always exercise in 
positions that are strong and erect. Some of the 
illustrations show the contractions of the muscles 
on the front part of the body. These are given as 
type-forms rather than as the most desirable of posi- 
tions for much exercise. Exercises in ivJiich the hack 
and neclc are held rigidly erect, tend toward better 
carriage and should he tafcen ahout twice as frequently 
as exercises that pull the hody forward. 




NO: 15— Exercise of the muscles of the upper extremities and of the 
upper part of the body. The shading of color about the edge of the 
shoulder blade is the remains of a Summer's tan rather than the differ- 
ence in muscle. 



MUSCLE BUILDING. OR 

Illiistmtion Xo. IG shows well the exercise of the 
thigh. The great muscles that extend the legs are 
being contracted with the greatest vigor so that they 
stand out in massive folds. Most men walk quite a 
little; the result is that the average man has better 
legs than he has arms. These muscles are fully de- 
veloped in many men, who otherwise are pretty 
flabby. It is well to bend the knee, hip and anklo 
joints a little. Then slowly contract the muscles to 
your utmost power until they stand out under tho 
skin like piles of coiled rope, or like steel bands 
under thfe pressure of intense strain. After con- 
tracting the muscles of one thigh ten times, contract 
the muscles of the other thigh, similarly and an 
equal number of times. 

Illustration No. 17 shows wqW the contraction of 
the great muscles which flex the leg on the thigh. 
These muscles do not show particularly well in or- 
dinary use. The exercise should be carried out en 
both sides of the ])ody. Xos. 3 and 19 show the 
great muscles of the lower back in active contraction : 
also show how the muscles of the forearm, upper arm 
and shoulder are working at the same time. The 




No. 16~This illustration is to show the contraction of the quad nceps ex- 
tensor femoris." which is the large muscle at the front of the thign, 
immediately above the knee. It shades off into a heavy flat tendon. whicM 
includes the knee cap. In the model the shadows to the left show where 
the belly of the muscle is shading off into the tendon. This muscle 
straightens the leg every time one raises up from having stooped to tne 
floor. The straightening of the knee is accomplished by means ot tnw 
muscle. It 13 one of the strongest muscles of the bodv 



iiUSCLE BUILDING. 0^ 

fine lines running outward and downward from the 
spinal column show the intensity of the effort (hat 
is being made. The distended veins on Ihe forearm 
are also indications of a similar character. This 
exercise should be carried on as are the others. 

Illustrations Nos. 3 and 19 show exercises which 
are designed to be general — a large fraction of all 
the muscles of the body are working at once. In 
No. 18 the superficial muscle of the neck is shown 
in its great activity. 

There is one danger to which these general ex- 
ercises are exposed, that is, when so many muscles 
are used at once in such a vigorous way, the blood 
pressure of the body is increased with great rapidity. 
If the exercises are done excessively, the heart will 
be made irritable and sometimes over-developed. I 
have known a number of persons who, seeing the good 
effects of these exercises, have concluded that if the 
amount prescribed in these exercises would be good, 
twice as much would be twice as good, and have over- 
done the matter seriously. My father was once pre- 
scribing for an Hawaiian chief to whom he gave 
some pills, with instructions to take one three times 




No. 17— The ^eat muscles of the thigh are here admirably shown. The 
muscles which extend the thigh being on the front, and those which flex 
it being on the back. The knotted character of these muscles is well shown- 



MUSCLE BUILDING. 35 

a day. He was so much benefited by the first that he 
concluded to take the whole box the following morn- 
ing. His life was saved with great difficulty. 

Another general caution in the use of these exer- 
cises needs to be given, and that is that beneficial 
effects are not usually secured by those who have 
completely passed the growing period. I should never 
encourage a man of over fifty to expect to profit by 
such exercises, and a man over forty should expect 
less than the young man may. Big girth of mucle 
is to be secured with advantage only during years 
when the body is at its maximum of efficiency. 

Before undertaking to carry out this system of 
exercises, several things should be done. First de- 
termine how long it will be carried out; plan per- 
haps for .one month, or at any rate, some definite 
period, otherwise one's resolution is apt to weaken 
and one will gradually do less and less, thinking to 
continue it when it is easier and business is not so 
pressing. This is usually an absolute fallacy. Men 
stop and do not begin it again. The thing to do is 
to undertake a definite plan. One month is a good 
length of time to undertake. It is long enough to 




\ 



18— Platysma myodies : This is a thin sheet of muscle which runs from 
e lower face down to the front of the body. Many animals have a corre- 
sponding muscle over most of the body. They can twitch their skin all 
over, just as we can twitch the skin of the neck. The ckin of the chest 
can be pulle<i up nearly an inch, after one has become a little practised in 
the use of this muscle as a whole. 



MUSCLE BUILDING. j-t 

tax the will of most men; it is short enough to be 
within the ability of most men ; it affords time enough 
to secure results which should be ample encourage- 
ment for continuation for another month. 

Second, having settled the length of time that the 
programme will l:e followed out, next determine ab- 
solutely how much time each day, and at what time 
these exercises will be carried on. Ten minutes in 
the morning will do, but ten minutes in the mornino- 
and night will do more. It will be well to make a 
written record of one's purposes. 

Third, measure the girth of your forearm, upper 
arms contracted (cuts Nos. 12 and 20), and straight, 
chest contracted and expanded, waist, thigh and neck. 
If you can get these measurements taken by someone 
who is familiar with such work, they will be accurate 
and satisfactory. You should have your measure- 
ments taken again at the end of the month in exactly 
the same way that they were taken at the beginning. 
They should, of course, be taken without any cloth- 
ing on, that is, next to the skin, otherwise they will 
be quite unreliable. Arm should be as in No. IS 
when measured, not No. 20. 




No. 19— The model is throwing as many muscles of the body as he can into 
action at once. The straining of the muscles of the forearm, upper arm 
and shoulder, and also right leg, show peculiarly well. This is one of the 
wpe of exercises which if long persisted in, tend to produce irritated 
heart, as it throws so much work upon the heart suddenly. 



MUSCLE BUILDING. 43 

Fourth, select two exercisers on which to work. 
At the end of the month take two others. Nos. 8 
and () make a good combination on whicli to start. 

After the exercise, particuhirly in the morning, 
it is well to dip a towel in cool water, cold if it is 
pleasant, and pass it rapidly over the whole body. 
This should be followed by vigorous rubbing w^ith a 
coarse towel. Get a silk crash towel, or even an or- 
dinary crash towel of good length, and after you 
have been dried by the bath towel, use this over your 
body and limbs with the same vigor and speed that 
the modern shoe polisher exhibits when doing his 
work, until the whole body glows and feels iha way 
7011? ilioes look. 




No. 20— The large muscle of the upper arm or the biceps. This muscle not 
only bends the forearm upon the upper arm, it also twists the forearm 
so that the palm faces the shoulder. In this illustration, the palm is away 
from the shoulder; and while the muscle is contracted vigorously, still 
the length of the muscle is evident. When the muscle is being measured 
It should be held as in cut No. 12. 



? 9 



HEALTH 

BY MUSCULAR GYMNASTICS 

With Hints on Right Living 



By 

W. J. CROMIE 



Illustrated with Half Tone Cuts of the Author 




NEW YORK 

American Sports Publishing Company 
21 warren street 



& 4 !) 



PREFACE 

There are none with whom the author more greatly sympa- 
thizes than those whose bodies are weak and sickly, and who have 
not the facilities for daily scientific bodily exercise. Seeing the 
great need for exercise among the masses, and knowing that 
most books on this subject are too expensive, or too dif^cult to 
comprehend, the author felt it his privilege to publish one which 
is simple, and the price of which is within the reach of all. He 
would caution against these new original (?) systems of gymnas- 
tics (taught by mail) and otherwise, which will accomplish what 
no other system will. What are needed to-day are not systems, 
with physiological sounding titles, but, plain, simple gymnastics, 
athletics and games. If one will read this pamphlet and system- 
atically practice the exercises and observe the hints herein con- 
tained, he will be amply repaid for so doing. 



SPALDING'S ATHLETIC LIBRARY. 41 



ARE GYMNASTICS AND ATHLETICS 
UNHEALTHFUL? 

What do most young men of our country to-day desire ? Is it 
not to get physical strength ? Is it not the knowledge of how to 
acquire perfect health ? Is the desire not a worthy one ? Yes, 
the desire for health and strength is worthy, and is, furthermore, 
a Divine obligation, for in order that man be successful in life he 
must ever be at his best. 

Whom do the men and women of our country envy ? Is it one 
with a sickly, puny, impaired body ; bent form and sallow com- 
plexion ? No, it is the man who can run the fastest, jump the 
best, who can perform the most daring feats, whose will is strong, 
who makes stepping stones of obstacles, and surmounts all diffi- 
culties, until he reaches the highest attainable pinnacle of fame, 
wealth or noble manhood. 

There is a story in pictures that can never be told in prose or 
verse. When one observes well developed athletes, he can be 
certain that it required long, persistent labor to get the body in 
that condition, and that it means hard work to keep it so. 

The literature of the Greek and Roman races is filled with the 
power and beauty of their gods. Gaze on the statue of Hercules 
or Apollo, and are we not filled with admiration and awe ? Even 
in our modern literature, do we not describe the athlete as one 
whose strength is Herculean ? In whom shall we find ideals 
more perfect than those whom the Greeks and Romans deified 
and worshipped? When we desire a perfect female ideal, do we 
not refer to Hebe, Diana and the Venuses? 



SrAM)IN(;S ATHLETIC LIBllARY. 4..i 

It is often too true that many big muscled men are unhealthy. 
Lifting heavy weights, engaging in too violent exercises, prize 
fighting, and other brutal sports will give one muscular develop- 
ment, but these are contrary to nature and intelligence. Health 
must be the foundation for muscle and body building. 

There always have been and probably always will be some well 
meaning persons who argue against gymnastics and athletics. 
They say that the athlete exercises his muscles at the expense of 
the mind, and that athletes contract disease and die young. 

The first of the objections is as old as Plato (430 to 347 B, C. ), 
who described some of the athletes of his time as "sleeping away 
their lives." Galen, in speaking of the Greek and Roman athletes, 
described them as "heavy and stupid." Might not the Latin 
proverb, "Mens sana in corpore sana,^' have come to the mind 
of the ancient writer by seeing and knowing athletes in whom 
the physical and mental qualities were both well developed,'' Plato 
and Galen probably meant that the man who gave all his time to 
developing a massive physique at the expense of the mind, was 
little better than the beast of the field. 

Viewed in that sense athletics and gymnastics would do more 
harm than good, for mental culture is better than physical, as is 
Spiritual better than either or both mental or physical. Usually 
there is more danger of the " book worm " neglecting to take 
necessary exercise than there is of the physical culturist not 
taking enough mental culture. If one would be a rounded perfect 
man he must develop SPIRIT, MIND and BODY. 

The second of these objections, that of the athlete contracting 
disease and dying young, is absurd, as history proves that this 
is not a fact. Worry, not exercise, kills. It is not movement, 
but rust that ruins machinery. It is not the ship at sea, but the 
ship at wharf that rots the faster. Running water purifies itself. 



SPALDING'S ATHLETIC LIBRARY. 51 

Suppose a few athletes (?) do die young, are the others to be 
condemned on that account ? Most every one knows that 
exercise can be carried to excess, as in eating, drinking or any 
other good thing. Can an athlete over-eat, drink liquors, prosti- 
tute himself and break every other law of health and hygiene and 
live long? Certainly not; for while an athlete can stand more 
abuse of the body than can a man of sedentary occupation, still 
he is human and will succumb to deadly drugs and excess. While 
we hear or read of a celebrated athlete dying of disease, how 
many there are whom we barely take note of, who drop dead 
of heart disease caused by muscular inactivity. 

Let us open the Bible. Do we not find that those whom God 
chose as leaders were strong men ? Moses was a man of strength, 
else the years of march over desert, sea and mountain would have 
exhausted him; the anxiety of the Exodus would have crushed 
him. He came through all this in splendid condition, for we are 
told that " Moses was an hundred and twenty years old when he 
died; his eye was not dim, nor his natural force abated." David 
was a man of strength, for when a lad tending sheep he killed a 
lion and a bear, besides the giant Goliath. Elijah was a man 
strong in body, as he ran swiftly for eighteen miles in front of 
Ahab's chariot. Saul was a strong man, but prostituted his 
strength because of his evil doing. Sampson was the strongest 
man whom the world has ever known. Daniel and many others 
of the Bible were strong men. 

Socrates^ the heathen philosopher of Athens, was a strong man. 
His school was the workshop and the gymnasium. In Harrison's 
Story of Greece, we are told that he surpassed all men in physical 
endurance. 

Demosthenes, the great Greek orator, when a boy was weak 
and sickly. The stammering of his tongue he corrected by prac- 



SPALDING'S ATHLETIC LIBRARY. 53 

tising v.-ith pebbles in his mouth ; his voice he strengthened t^y 
vigorous exercise. 

Cicero, Rome's great orator, had stated hours for his exercise, 
Caesar was an extremely skilHul swordsman and horseman, and a 
good swimmer. Hannibal and Alexander were great generals, 
whose bodies were strong, who could endure fatigue and the ex- 
tremes of heat and cold. Lycurgus and Coriolanus were dev^otees 
of manly sports. Alcibiades became master of the Athenians by 
reason of eloquence, grace of person, and strength of body. 
Themistocles excelled in gymnastics. Sertorius is said to have 
swum the Rhone in full armor. Marius, Pelopides, Marcellus 
and Cato delighted in exercise and strength of the body. In short, 
ancient and mediaeval history shows that brain and brawn were 
two characteristics of men whom the world recognized as leaders. 

Modern history shows that our successful men had a good 
physical education. It reveals the fact that strength and lon- 
gevity are found in those who follow Nature's laws. 

It is said that Washington, after working all day in the forests 
of Virginia, would wrestle anyone who presented himself, and 
that he at one time wrestled seven men one after the other, and 
obtained a fall from each. Lincoln, JefTerson, Adams, Franklin, 
Jackson and Webster were men of strong physiques. Shakes- 
peare, Byron, Goethe, Gladstone and Bismarck have won the 
admiration of the world by the physical bodies and master minds 
which they have possessed. Hundreds of great men might be 
named, whose bodies were strong and powerful. Who arc the 
successful men to-day ; those whom the world recognizes as 
great ? Are they not strong physically ? 

Some seem to think that one exercises for the sole purpose of 
obtaining big muscles. This is one of the least reasons for exer- 
cise. By exercising the voluntary muscles we thereby strengthen 



SPALDING'S ATHLETIC LIBRARY. re; 

the involuntary muscles, such as the heart, etc., by increasing 
the circulation of the blood and respiratory organs. By our every 
movement, such as breathing, winking, and even thinking, cer- 
tain cells are destroyed and must be replaced by others. This 
work is performed by the blood, which carries the old wornout 
cells to the lungs, skin and kidneys, and these organs discharge 
them from the body, while the blood, ever busy, lays down new 
material. Vigorous exercise tears down weak cells, and the 
blood, quickened by the exercise, quickly replaces the dead cells 
by the stronger living ones. Thus we see how one who exercises 
daily will soon become possessed not only with large and strong 
voluntary muscles, but with vital organs strong and vigorous. 

The writer need hardly refer to the poses of himself. Suf^ce 
to say that at one time he was weak and sickly and regained 
health and strength not by change of climate, but by change of 
living, hardening the constitution by proper exercise, deep breath- 
ing, cold water baths and following the laws of nature. Some 
say that they follow the laws of nature, but it seems to me that 
they do not know many of her laws. If one can live when the 
germs of disease are in the food he eats, in the-water he drinks, 
even in the air that he breathes, he can become strong and robust 
if he uses the powers which God has given him. 

He who realizes the need of exercising his body, but is too 
lazy, or deems it inconvenient on account of time or location, 
must not be surprised if he deteriorates in bodily strength and 
vigor. 



SPALDING'S ATHLETIC LIBRARY. 



EXERCISES FOR DEVELOPING VARIOUS 

MUSCLES. 

Following are some cuts, with movements and combinations. 
If one will work at these systematically, he will derive much 
benefit therefrom. Be sure and maintain as nearly as you can 
the proper posture, not only while exercising, but at ail times- 
Perform each exercise trom ten to twenty times. 

It is beLLer to exercise on retiring, or the first thing in the 
morning, as much clothing restricts freedom of motion. 

Many of the following exercises may be used in the school room : 
Figures 2, 3, 4, 5, 6, 7, 8 and 9. I hope the day will soon come 
when every public school will have a gymnasium for the use of 
both sexes, at which attendance shall be compulsory for all healthy 
children, and which shall be thrown open in the evening for a 
small fee to the older ones who have passed their compulsory 
course and who prefer to make their bodies strong and vigorous 
rather than walk the streets and visit questionable places. 



SPALDING'S ATHLETIC LIBRARY. 




FIGURE I -CORRECT POSTURE. 

The chest should be thrown out strongly, chin drawn in toward 
the chest, abdomen in, back hollowed and hipsextended. The best 
way for one to tell whether he has the right position or not, is to 
stand with the back to a wall with head, shoulders, hips and heels 
touching it. It is well to start with very simple exercises which 
bring the blood to the extremities, and then increase to a maxi- 
mum, followed by deep breathing exercises. 




FIGURE 2-OPENING AND SHUTTING OF FINGERS 

1. Open the fingers with force, with 

(a) arms down at side as in figure. 

(b) arms held at front horizontal. 

(c) arms held at side horizontal. 

(d) arms held vertical. 

2. The above, with fingers of one hand closed; other open, alternate. 

3. Place hands on chest and open fingers as arms are extended 

down, side, front, vertical. 

HAND-SHAKE, 

bringing fingers toward wrist, then away/ 
Down, side, front, vertical. 

ROTATE ARMS, 

Down, side, front, vertical. 

Flex wrists and rotate arms together. 

Down, side, front, vertical. 



Shake hands by 
wrists verv flexible, 



■SPALDING'S ATHLETIC LlBllAUY, 




> _^,^ ...^4<feM^ 



FIGURE 3 -ELEVATE SHOULDERS. 

1. (a) Raise right shoulder, 

(b) Raise left shoulder. 

(c) Raise left and right alternate. 

(d) Raise left and right simultaneously. 

(e) Raise both together. 

2. (a) Hold arms in front horizontal position, raise shoulders, 
(b) Hold arms in side horizontal position, raise shoulders. 

3. Shoulder circles (circumduct) arms down at side, and 

(a) Move shoulders back and down. 

(b) Arms held at side horizontal; small circle, describe 
circle with hands, reverse. 

4. The above exercises in the stoop-stand position. (Fig. 5.) 

5. The above exercises in the arch-stand position. (Fig. 11.) 



62 



SPALDIXC'S ATIII.KTIC LIBRA UY, 




FIGURE 4 -NECK EXERCISES. 



bend 



1. Neck ilcxion — 

(a) bend forward till chin touches chest (See Fig. 
backward to fullest extent. 

(b) flex neck from side to side. 

2. Neck rotation — 

(a) rotate chin to right, return to front. 

(b) rotate chin to left, return to front. 

(c) rotate both right and left. 

3. Circumduct neck, right, left (describe a circle with the head). 

4. Project chin forward ; draw chin into chest (chest out strong 

in retraction). 

5. Perform the above in the stoop-stand position. (Fig. 5.) 



SPALDING'S ATHLETIC LIBRARY. 



63 




2. 



FIGURE 5. 

From position of Fig. i bend forward from the hips to a 
stoop-stand position, keeping 'the chest out, back hollowed 
and head erect with 

(a) hands on hips. 

(b) hands behind head. 

(c) arms to side horizontal. 

(d) arms to front horizontal. (See Fig.) 

(e) arms to vertical. 

Place the hands on the chest, bend body forward from the hips 

(stoop-stand), and hold this position while you perform c, d 

and e of the above (Fig. 5) exercises. 
Bend forward from the hips, and extend right leg to the rear. 

Left leg. These may be accompanied by the above arm 

movements. 



SPALDING'S ATHLETIC LIBRARY. 




FIGURE 6. 

1. Raise on toes with 

(a) hands on hips, 
^(b) hands behind head. 

2. Raise arms sideways to side horizontal as heels are raised ; 

drop as heels are lowered. 

(b) the same arms front horizontal. 

(c) the same arms vertical. (See Fig.) 

3. Raise the toes with the above combinations. 

4. Raise on one foot only, with above movements. 

(a) right. 

(b) left. 

5. The above movements in the stride-stand position. 

6. The above movements in the walk-stand position. 

*When hanJsare behind the head, keep the elbows well back (arms in Patera) 
plane). 



SPALDING'S ATHLETIC LIBRARY. 



65 




FIGURE 7. 

'Full squat with 

(a) hands on hips. 

(b) hands behind head. 

(c) arms raised to side horizontal. (See Fig.) 

(d) arms raised to front horizontal. 

(e) arms raised to vertical. 

*Kecp the body in an erect position ; do not lean forward ; chest out strongs 



SPALDING'S ATHLETIC LIBRARY. 




FIGURE 8. 

z Rotate the body from right to left with 

(a) hands on hips. 

(b) hands behind head. (See Fig.) 

(c) arms held at front horizontal. 

(d) arms held at side horizontal. 

■^o The above exercises by moving from the waist only; do not 
move the hips. 



SPALDING'S ATHLETIC LIBRARY. 



67 




FIGURE 9. 



Bend body from right to left with 

(a) hands on hips. 

(b) hands behind head. (See Fig.) 

(c) arms held at vertical. 

(d) arms held at side horizontal. Keep the arms the same 
distance apart. 



SPALDING'S ATHLETIC LIBRARY. 




FIGURE 10. 

*Bend forward with 

(a) hands on hips. 

(b) hands behind head. 

(c) arms held at side horizontal. 

(d) arms held at vertical and touch floor. (See Fig.) Keep 
knees stiff. 

(e) arms thrust to the rear as you bend forward. 



•Keep the chest well thrown out on this set of exercises. These are not good 
for children unless the correct position can be maintained. 



SPALl/ING'S ATnLETl 




FIGURE II. 

Arch flexion with 

(a) hands on hips. 

(b) hands behind head. 

(c) arms vertical. (See Fig.) 

(d) combine Figs. 5 and 6. 
Arch flexion, and 

(a) extend right leg forward. 

(b) extend left leg forward. 




FIGURE 12— CHARGING EXERCISES.* 

1. Charge front, as in figure, with 

(a) arms vertical, right leg forward, left, alternate. 

(b) arms side horizontal, right leg forward, left, alternate. 

(c) arms front horizontal, right leg forward, left, alternate. 
(4) arms rear, right leg forward, left, alternate. 

2. Charge side horizontal, right and left leg, with above arm 

movements. 

3. Charge to the rear, right and left leg, with above arm move- 

ments. 

4. Charge left and right, front oblique, with above arm movements. 

5. Charge left and right, rear oblique, with above arm 'i^'^vements. 

*A charg-e is about 214 foot lengths. A lunge is performed the same as a charge. 



SPALDING'S ATHLETIC LIBRARY. 



71 




FIGURE 13— LEG EXTENSION. 

. Hands on hips or clasped behind head, and 

(a) extend right leg forward. 

(b) extend left leg forward. 

(c) alternate. 

. From normal position bring arms vertical, arch back as the 

above are performed. (See Fig.) 
. Hands down at side, and 

(a) arms extended to the rear as right leg is extended front. 

(b) arms extended to the rear as left leg is extended front. 

(c) alternate. 

This may be used as a stretching exercise. 



72 



SPALDING'S ATHLETIC LIBRARY. 




FIGURE 14. 

Bring the knee up to the chest, 

(a) raise arms to side horizontal ; knee to chest right, left, 

(b) raise arms to front horizontal ; left to chest. 

(c) raise arms vertical ; right knee to chest, left. 
Stationary running ; do not gain ground and bring knees up as 

high as possible. (See Fig.) 

Hands may be placed on hips, clasped behind head or held 
vertical. 



&PALt)ING'S ATHLETIC LIBRARY 




FIGURE 15. 

Stride-Stand position, and 

(a) bend to the right, touch the floor; arch back. 

(b) bend to the left, touch the floor; arch back. 

(c) combine the above. 

CHARGE. 

From normal position, arms vertical, and 

(a) charge to the right, as in figure. 

(b) charge to the left. 

(c) alternate right and left. 



EXTENSION. 
Bend, as in figure, and 

(a) extend right leg to the rear. 

(b) extend left leg to the rear. 

(c) Alternate 

Note — When the right leg is extended to rear, extend left arm 
forward, and vice versa. 



SPALDIrvcics ATHLETIC LIBRARY. 




FIGURE 16-LEG EXTENSION. 



Hands placed on hips, and 

(a) extend right leg to the rear. 

(b) extend left leg to the rear. 

(c) alternate right and left. 

Hands behind head, perform the above leg movements. 
From normal posture raise arms to side horizontal and perform 

above leg movements. 
Raise arms as in figure, with above leg movements. 



*Vary the exercises by keeping the leg extended perfectly straight ; 
knee as in figure. 



also bend 



«?PALDTNG'f? ATni.ETTr TIBRARY. 



15 




FIGURE 17-LEG ABDUCTION. 



Hands behind head (arms akimbo), and 

(a) abduct right leg. 

(b) abduct left leg. 

(c) alternate. 

Arms held vertical, as in figure, and 

(a) abduct right leg. 

(b) abduct left leg. 

(c) alternate. 

Abduct right leg, as in figure; left hand on floor. 
Abduct left leg, as in figure; right hand on floor. 
Alternate. 

This can be used as a stretching exercise. 



76 



SPALDINC'S ATHLETIC LIPRARY. 




FIGURE 18. 

Stride-Stand as in figure, and perform the following in four 
counts : 

(a) I, hands on chest; 2, between legs; 3, on chest; 4, 
side horizontal. 

(b) I, hands on chest; 2, between legs; 3, on chest; 4, 
front. 

(c) I, hands on chest; 2, between legs; 3, on chest; 4, 
vertical. 



JUMPING EXERCISES. 

Normal position, arms vertical, jump to position of figure. 
Normal position, arms horizontal, jump to position of figure. 



\ 



bPALDINGS ATHLETIC LIBRARY. 



11 



FOR BUSINESS MEN. 

The remaining exercises are especially good for business men, 
or any one whose occupation is of a sedentary nature. 




FIGURE 19. 



Lie on stomach, and 

{a) raise right arm 

(b) raise left arm. 

(c) raise right leg, 

(d) raise left leg. 

(e) raise both arms. 

(f) raise both legs. 

(g) raise both arms and legs. (See Fig.) 



(Do not flex at elbow.) 
(Do not flex at knee.) 



78 SrALDINGS ATHLETIC LIBRARY. 




FIGURE 20. 

Lie on back, arms extended to fullest extent, and 

(a) raise right leg. (Do not flex the leg at knee.) 

(b) raise left leg. 

(c) raise right and left alternately. 

(d) raise right and left simultaneously, 
(c) both together, (See Fig.) 



SPALDING'S ATHLETIC LIBRARY. 



79 




FIGURE 21. 



Lie on back, arms extended to fullest extent, and 

(a) raise body to sitting position, arms front. (See Fig.) 

(b) the same, arms folded 

(c) the same, arms vertical (chest out strong). 



SPALDING'S ATHLETIC LIBRAEY. 




FIGURE 22-BACK LEANING REST.* 

As in figure, and 

(a) bring right knee up toward chest, left, alternate. 

(b) raise right leg, left, alternate. (Do not bend knee.) 

(c) sit on floor and raise body as in figure. 

SITTING REST. 

Sit on floor, and 

(a) right knee to chest, left, alternate, simultaneous, both. 

(b) raise right leg, left, alternate, simultaneous, both. 

(c) abduct right leg, left, both together. 

(d) cross right leg over left, left over right ; cross both at 
once. 



•Keep the head well back : more than in figure. 



SPALDING'S ATHLETIC LIBRARY. 



81 




FIGURE 23-KEEP BODY RIGID. 



Front leaning rest: keep the body rigid from head to feet. 
From position of (Fig. 23) flex arms till body almost touches 
floor; return to (Fig. 23) position. 
One should not try this movement until he has performed the 
others for some weeks unless he is quite strong, as it is quite 
hard to hold the correct position. 
Front leaning rest, and 

(a) raise right arm forward, 
(b") raise left arm forward. 

(c) raise right leg. 

(d) raise left leg. 

Front leaning rest, and slap the chest with both hands. 



82 



SPALDING'S ATHLETIC LIBRARY. 




FIGURE 24-SlDE LEANING REST. 



Rest on right side, and 

(a) raise left arm vertical. 

(b) raise left leg. 

{c) raise arm and leg together. 

Rest on left side, and 

(a) raise right arm vertical 

(b) raise left leg. 

(c) raise arm and leg together. 



SI'ALDING'S ATHLETIC LIBRARY. 




FIGURE 25. 



Raise the feet and shoulders from the floor about from 6 to 12 
inches, hold position, and 

(a) bring right knee to chest. 

(b) bring left knee to chest. 

(c) alternate. 

(d) both. 

(e) abduct both legs. 

Do not perform many of these exercises at one time, as they 
are too severe. 

Above position, hold and stretch. 



84 SPALt)iNG'S ATHLETIC LIBRARX. 



USEFUL HINTS 



DEEP BREATHING. 

Finish your exercising by deep breathing. There are so many 
ways recommended that one becomes confnsed and therefore 
takes no special breathing exercises. The best way to breathe is to 
do so naturally without special instructions. Of course one can- 
not be expected to breathe naturally if corsets and other tight 
clothing are worn. 

A good way to breathe while exercising is to breathe with 
positions and movements favorable to inspiration (in-breathing) 
and expiration (out-breathing), 

(a) exhale as you drop chin on breast; inhale as you resume 
position of ( Fig. i) . 

(b) inhale as shoulders are raised ; exhale as >ou lower them. 

(c) inhale as you press the shoulders well back ; draw them 
together as you exhale. 

(d) place hands behind head and inhale as elbows are pressed 
well back, exhale as the elbows are brought toward each 
other. 

(e) inhale as arms are raised to side horizontal, palms upward, 
bring arms to front, palms together, exhaling. 

(f) take th^ position of (Fig. 5), inhale as you resume the 
position Di (Fig. i), exhale as you return to (Fig. 5), 

HINTS ON RIGHT LIVING. 

Exercise alone will not give one perfect health. One essential 
and probably most important thing is a pure, wholesome dieL 
It should consist chiefly of vegetables, fruit, whole wheat bread, 
and in fact, any food which tends to give one health and strength. 

One of the worst evils, and it is taught us at an early age, is 
the habit of eating too much food. The child is no sooner 
old enough to desire food than he is overfed. When he cries 



SPALDING'S ATHLETIC LIBRARY. 85 

from the effects of having been already overfed, the stuffing 
process is repeated. In fact, feeding becomes the panacea for 
every ill. The stomach is thus unnaturally distended, and eventu- 
ally becomes enlarged and diseased. 

To whom shall we go for advice regarding our eating and 
drinking ? Know thyself and the advice of others will not be 
needed ? Every one should understand the great laws and 
principles of physiology and apply them with the aid of experience 
to his own case. But eating improper food, drinking too much 
ffuid at meal time and eating too fast is injurious to every one. 
Alcoholic drinks, drugs, condiments, tea, coffee and tobacco 
should be avoided. 

Pure fresh air at all times and plenty of sunlight are essential 
to gain and maintain health. As food is needed to supply our 
bodies with material, so air is needed to supply the greater amount 
of oxygen to purify the blood. As fish cannot live out of water, 
neither can man live without air. The lungs are not like a house, 
with windows and doors, through which the breeze plays freely. 
They are, rather, like a deep well, into which fresh air will not 
go, unless in some way a current is made. We make this cr-rent 
stronger by deep breathing. 

This deep breathing or (lung gymnastics) develops and expands 
the lungs and chest and increases the circulation of the blood. 
Attending poorly ventilated public places are productive of 
disease. Our sleeping rooms should be well ventilated. 

Some occupations are causes of disease, by their exhaustion, 
monotony, deprivation of healthly condition, and the utter hope- 
lessness of improvement. Occupations of a sedentary nature are 
bad; therefore, one thus occupied should take plenty of bodily 
exercise. Millers, stone-cutters, bakers, cigar makers and those 
who are compelled to breathe dust and morbid matter into the 
system, are subject to affections of the throat and lungs. Painters, 
and workers in lead, arsenic, mercury, etc., are poisoned. 
Brewers and bartenders are short lived. Persons of consumptive 
tendency should work in the open air and practice deep breathing. 

Unclean habits, wearing filthy clothes, neglect of daily bathing, 
tend to cleg the pores, prevent the throwing out effete, waste 



86 SPALDING'S ATHLETIC LIBRARY. 

and morbid matters, cause the re-absorption of matter already 
expelled, and are fruitful causes of disease. 

Water promotes health when taken internally or applied exter- 
nally. For weak or sore eyes water is very healing. First batlie 
the eyes in water as hot as can be borne, then in water as cold as 
can be had. This is also an excellent tonic for the skin, and will 
serve the hands and face as a cosmetic and remove wrinkles. 

An effective way to cure a cold is to discontinue eating for a 
few meals and drink plenty of water. The reason eating should 
be discontinued is that in most cases it is overeating that causes 
colds. A cold is produced by the efiforts of nature trying to 
throw of^ the impurities that have accumulated in the system. 

For sore throat I have found that a handkerchief saturated with 
cold water tied about the neck to be quite efifective in relieving it. 
It is better to tie some dry material over the w^et application, and 
thus prevent catching cold. This application is also good for 
rheumatic joints, torpid liver, weak stomach, bronchial end 
pulmonary afifections and varicocele. For liver and stomach 
complaints, wear the bandage around the abdomen. 

A liberal supply of pure water taken internally tends to make 
one fleshy, is good for the kidneys and cures constipation by 
making the liver active. It is better to wait a couple of hours 
after meals before drinking much water. 

Violent and sudden etnotions sometimes terminate in sickness 
and even death. Our every emotion tends to develop the body 
into beauty or ugliness. If one thinks of disease and imperfection 
all the time he cannot expect to have perfect health. Again, if he 
permits his mind to dwell on illicit thoughts and deeds, how 
quickly will the sexual organism become tainted, stultifying the 
intellect, deadening the sensibilities, dwarfing the soul. If one 
would be pure and continent, he should not entertain sensuous 
thoughts, but exert the will power and change the train of 
thought. Anger, jealousy, worry and hurry, grief, discontent, 
lack of self-control, passion, illicit imaginings all tend to make 
our bodies repulsive and diseased, while high and lofty thoughts, 
will power, love, charity, exercise and a Christian life imparts 
health. 



SPALDING'S ATHLETIC LIBRARY, 87 

There are many causes and conditions of disease, such as 
improper clothmg, insufficient rest and sleep, etc., which we can- 
not discuss for want of space, but allow me to recommend four 
great natural curative agencies that should be studied: Air, Diet, 
Water and Exercise. 

HOW TO INCREASE ONE'S WEIGHT, 

Practice exercising rather slowly, in bathing use cold water 
sparingly, only enough to protect from colds ; sleep eight or ten 
hours, dress warmly, eat principally cereals, eggs (raw or soft 
boiled), nuts, milk and hot water, peas and beans, baked apples 
and other sweet fruits, beef and fowl, rice and baked potatoes, 
and whole wheat bread. 

HOW TO REDUCE ONE'S WEIGHT. 

If the heart is sound, exercise vigorously and often, take cold 
baths daily, dress lightly, do not sleep over eight hours, eat prin- 
cipally fruit, fresh vegetables, fresh water fish, whites of eggs, 
wheat gluten, lean beef, mutton, chicken and veal, not more than 
three or foui ounces of liquids at each meal, and but little between. 
Avoid fried foods of all kinds, fat meat, milk, potatoes, starch, 
pastry, cakes and sugar. Keep the bov^ls active. 

BATHING. NEVER BATHE JUST BEFORE OR AFTER A 

MEAL. 
Always bathe after exercise, using graded bath, beginning witli 
warm water for cleansing, gradually reduce temperature until a5 
cold as desired. Rub with a coarse towel until a good reaction is 
produced. 



SPALDING'S ATHLETIC LIBRARY 



HELP IN CASE OF ACCIDENTS 



This was taken from the "Gymnasium Director's Pocket Book.' 



Drowning, i. Loosen clothing, if any. 2. Empty lungs 01 
water by laying body on its stomach and lifting it by the middle 
so that the head hangs down. Jerk the body a few times. 3. Pull 
tongue forward, using handkerchief, or pin with string, if neces- 
sary. 4. Imitate: motion of respiration by alternately compres- 
sing, and expanding the lower ribs, about twenty times a minute. 
Alternately raising; and lowering the arms from the sides up above 
the head will stimulate the action of the lungs. Let it be done 
gently but persistently. 5. Apply warmth and friction to ex- 
tremities. 6. By holding tongue forward, closing the nostrils 
and pressing the "Adam's apple" back (so as to close entrance to 
stomach), direct inflation may be tried. Take a deep breath and 
breathe it forcibly into the mouth of patient, compress the chest 
to expel the air, and repeat the operation. 7. DON'T GIVE 
UP ! People have been saved after hours of patient, vigorous 
effort.' 8, When breathing begins, get patient into a warm bed, 
give WARM drinks, or spirits in teaspoonfuls, fresh air and quiet. 

Burns and Scalds. Cover with cooking soda, and lay wet 
cloths over it. Whites of eggs and olive oil. Olive or linseed 
oil, plain, or mixed with chalk or whiting. 

Lightning. Dash cold water over the person struck. 

Sunstroke. Loosen clothing. Get patient into shade, and 
apply ice-cold water to head. 

Mad Dog or Snake Bite. Tie cord tight above wound. Suck 
the wound and cauterize with caustic or white-hot iron at once, 
or cut out adjoining parts with a sharp knife. 

Venomous Insects' Stings, Etc. Apply weak ammonia, oil, 
salt water, or iodine. 



ACCEPT NO 
SUBSTITUTE 



THE SPALDING 



TRADEMARK 



GUARANTEES 
QUALITY 



Spalding Spring Grip Dumb Bells 

Manufactured by A. G. Spalding & Bros. 



These dumb bells are made in two halves connected 
by steel springs — as specified in the Sandow patent, 
which expired August 8, 1 9 1 6 — the effort necessary in 
gripping, making it necessary to continually devote 
the whole mind to each movement. This concen- 
tration of will power on each muscle involved is what 
is responsible for the great results obtained through 
properly exercising with them. 

Black Enameled Bells, Springs Nickel-plated 
and Polished 



No. 6. 


Men's. 


Seven steel springs. 


Pair. $3.00 


No. 4. 


Ladies' 


. Five steel springs. 


• 2.50 


No. 2. 


Boys'. 


Four steel springs. 


• 2.00 



%lb. 





Spalding Patent Spring Grip Dumb Bells are used 
by all the greatest athletes in their training. 

Spalding Trade-Mark Wood Dumb Bells 
Model AW. Stained Finish 

Good material and superior in shape and finish to 

best wood dumb bells of other makes. Each pair 

wrapped in paper bag. Weights specified are for 

each bell. 

, Pair. $.85 \l4\h. . Pair, $1.30 

" 1.05 21b. ... •• 1.45 



Spalding Iron Dumb Bells 

Made on approved models, nicely balanced and 
finished in black enamel. 

Sizes, 1 to 25 lbs 13c.lb. 

SOlbs 13c.lb. 

Weights between 50 and 100 lbs. Each. 17c. lb. 
Bar Bells, weight 25 lbs. or more for complete 

Bar Bell, supplied regularly with steel handles. 

length 3 feet between bells. . . . 17c. lb. 
Bar Bells, weight 25 lbs. or more for complete 

Bf"" Bell with steel handles, either shorter or 

longer than reg^ular lengtK ^" noted above, 

2£r-lfc. 

Prices for Bar Bells, v. eighin s other than above, quoted on application 



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STORES IN ALL LARGE CITIES 



i FOR COMPLETE UST OF STORES 

SEE INSIDE FRONT COVER 

OF THIS BOO! 



PRICES SUBJECT TO CHANGE WITHOUT NOTICE. For 



SS^Ke THE SPALDING 



TRADE-MARK 



tSUARANTEES 
QUALITY 




Spalding Trade-Mark Indian Clubs 

STAINED FINISH 

Good material, and far superior in shape and 

finish to the best clubs of other makes. Each 

pair wrapped in paper bag. 

Model BS — Weights specified are for each club. 

>^ lb. . . Pair, $ .85 \yz lb. . Pair, $1.30 

^i lb. . . 



1 lb. . 



1.05 
1.15 



1.45 
2.00 



Spalding Exhibition Clubs 



Handsomely finished in ebonite ; for exhibition 
and stage purposes. Clubs are hollow, with large 
body, and although extremely light, represent a 
No. A No. AA club weighing three pounds or more. Model BS 

No. A. Ebonite finish Pair, $5.00 

No. AA. With silvered bands " 7.00 

Indian Club and Dumb Bell Hangers 

No. 1. Made of iron and nicely japanned. . . Pair, 25c. 



Spalding Ash Bar Bells 




& 



^ 



No. 2. Selected material, highly polished, 5 feet long. 

Calisthenic Wand 



Each. $1.00 



No. 4. AYz feet long, I inch diameter. Black finish Each, 25c. 

School Wand 



No. 3. 3^ feet long. Straight grained maple, black finish Elach, 20c. 



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ADDHESSED TO US 



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STORES IN ALL LARGE CITIES 



FOR COMPLETE LIST OF STORES 

SEE INSIDE FRONT COVER 

OF THIS BOOl 



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CwiadUn (trice* tee •pecUl CMi«di*D C«t«lo(uQ 



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SUBSTITUTE 



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GUARANTEES 
QUALITY 



SPALDING CHEST WEIGHT MACHINES 






No. 12 



No. 5 



Chest Weight No. 2. A good machine for home use; noiseless and durable. 
Well made and easy running. Rods are ^^-inch coppered spring steel. Weights 
are 5-lb. iron dumb bells, one to each carriage, and may be removed and used 
as dumb bells. Wall and floor boards are hard wood. All casings heavily 
japanned. Every part of machine guaranteed free of defect. . . Each, $12.00 

Chest Weight No. 12. Especially designed for home exercise. High grade in 
every particular. Cast iron parts are all nicely japanned. The wheels are iron, 
turned true on centers, and have hardened steel cone point bearings. Guide 
rods are spring steel, copper-plated. Weight carriage has removable felt bush- 
ings, noiseless and durable. Each handle is equipped with 10 pounds of 
weights. Each. $24.00 

Chest Weight No. 5. Because of its adjustment feature, which permits of all 
lower, as well as direct chest movements, this machine really combines two 
machines in one, and is particularly suitable where space is a consideration. 
The various changes are made by raising or lowering the center arm. Japan 
finish. Each machine is equipped with 16 pounds of weights. . Each, $36.00 

Extra weights for above machine, 1 \^ pounds '* .45 



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STORES IN ALL LARGE CITIES 



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SEE INSIDE FRONT COVEK 

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PRICES SUBJECT TO CHANGE WITHOUT NOTICE. For Canadian price, see .pecial Canadian Cat.Io^o 



SPALDING CHAIN BELT ROWING MACHINE No. 600 

SuiuUe Alike for the Athlete or the Ordinary Man or Woman 

No. 600. The ideal boat for Home use ft(t() tnifU 
ing purposes. Brings the exercise usually 
obtained on river or lake into the home or bea« 
room. Fitted with roller seat and adjustablo 
shoes to fit either a tall or a short person, 
Thumb-nut arrangement controlling belt allows 
more or less friction to be thrown into the run- 
ning parts, imitating tbe resistance which exists 
when forcing a row boat through the water. 
The resistance may be reduced for the weaker 
sex or increased to suit the strongest athlete. 
lOars are pivoted in such a way that operatol' 
can handle and turn them 8'-,.ne as he -would 
during the return and feathering motion with 
a boat oar. Floor space required, 6x5 
feet. 




Operated Just like rowing a 



SPALDING FRICTION ROWING MACHINE No. 119 




No. 119. The means used to produce the resist, 
ance is a simple friction clutch, which takes 
instant hold at the commencement of the stroke 
and retains the pressure till its completion, 
when it instantly releases it, precisely as in a 
boat. Qyickly taken apart without loosening 
any bolts or screws. Elach machine is adjust- 
able to any amount of friction or resistance. 
Do noljuse oil on friction cylinder. If lis action i^ 
not perfectly smooth a little clear soap rubbed on 
Us surface mill properly correct its action. Floor 
space required. Ayi feet by 4^ feet. 



SPALDING ROWING ATTACHMENTS 

For lue with No. 5 Chest Weight Machines 
Particularly suitable for home use. Can be detached from the weight machine quickly and put away in a very small 
space until the next opportunity for use presents iUelf. To be used in connection only with chest weights, like Spalding 
No. 5 (see opposite page) which have 
center arm adjustment, or with handles 
arranged so that they can be pulled from 
a bracket close to the floor. 




No. 1 

No. 1. This, attachment, as will be noted, has out-riggers and 
arms similar to the rowing machine, and offers a great variety of 
work when used in connection with chest weight. Floor space 
required, 4yi feet by 4)4 feet. 



No. R. Designed to fill the demand for a low priced 
article of this kind, built along substantial lines. 
Gives entire satisfaction. Floor space requiroi 
4^ feet by 12 inches. 

NOTE-TImw Rovriss Attsshaaata^^Nfli. 1 sad B. can be wed only in conneeUon with the No. 6 Type «f CbntWeisht MaeUiw 



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SPALDING HOME GYMNASIUM BOARD 

A complete gymnasium for the home on one board. Floor spacTe required, fC 
3 feet by. 2 feet. Height, 8 feet. Floor board and staple plate only are 
attached permanently. Upper board is held in position by pressure of guy 
ro'd and will not mar the wall in the slightest degree. 

Consists of Board, with attachments for fastening to floor of room, 
so that walls need not be marred. 

Spalding Abdominal Masseur 

No. PR. Spalding Adjustable Disk. Complete with Striking Bag. 

No. 2. Spalding Chest Weight Machine, including pair of 5-lb. 

Dumb Bells 

Complete, all attached, 

Bdard itself will be furnished separately if desired. .... 

As the complete outfit is made up and carried in stock by us. equipped as 
noted above, we cannot supply board with different articles already attached. 



Spalding Automatic Abdominal Masseur 

Useful for treatment of constipation, based upon the principle of mus- 
cular contraction (the force which nature uses). It effectually applies force 
in the same direction that nature does, and will gradually discard the use of 
cathartics. A few moments' use each night, before retiring, and in the 
morning, upon arising, is all that is necessary. Its action upon the liver and 
stomach is equally as prompt and effective, and derangements of these 
orgains are speedily remedied. . . . . . . . • . Complete, . ^.. 





Spalding Bar Stall Bench Spalding Leather Covered Sho« 





No. A. For abdominal massage.' 
An iron beJl, wound with electric 
tape and then covered with very 
soft, smooth grade of horie hide. 
6 or 8 lbs, weight. . Each. 

Spalding Bar Stalls 

No. 20H. Adapted for use in the home; compact, 
of simple construction, used f orthe greatest variety 
of movements affecting every part of the body, 
Preferable, for sanitary reasons and especially abdomen ?ind chest movements, 
that canvas be painted (a spe- Erected against wall, behind door, or any flat 
cial elastic paint is used), unless surface. 8 feet high, 36 inches v^de and extends 
specified, stock benches vnll be 6 inches intp room. Floor space required, 
BO furnished. - , .----. height, 8 ft. Per section 



No'. 205. Hard pine, strong 
and substantial. Top padded 
with hair felt, canvas covered. 



!^S^^^^ 



fROMPT ATTENTION GIVEN TO 

ANY COMMUNICATIONS 

ADDRESSEO TO US 



A. G.SPALDING & BROS. 

STORES IN ALL LARGE CITIES 



FOR COMPLETE LIST 
UJNSIDE FRONT 
OF THIS Boot 



OfSTOBESl! 
COYEii I 



sEme THE SPALDING 



Spalding Playground Apparatus 



"SAFETY FIRST" 

Why is it that a majority of the 
world's playgrounds are equipped 
with Spalding All-Steel Apparatus ? 

Why is it that a demand created ten 
years back grows greater in pro- 
portion with each new year's need ? 

Why is it that the Spalding repu- 
tation for Quality retains its position 
of eminence — unapproached ? 

Satisfaction begets confidence — confidence begets 
business. Quantity production lowers manufacturing 
costs, and the finest plant of its kind in the world 
reduces Spalding manufacture to a science. 

A. G. SPALDING & BROS., Inc. 

Gymnasium Factory 

CHICOPEE, MASS. 



I 



NBMPT ATTENTION GIVEN U 

ANY COMMUNICATIONS ' 

ADDRESSED TO US 



A.G.SPALDING &, BROS. 

STORES IN ALL LARGE CITIES 



FOft COMPLETE LIST OF 
SEE INSIDE FBONTCOVEI 
OF THIS BOOl 



IVEI 




This trade mark means 
much to you 

It answers yout question, "Why should I buy 
athletic goods of A. G. Spalding 8C Bros.?— or 

What do I get for my money when I buy 
Spalding goods? 

Like the Rock of Gibraltar, it does not talk, 
vet it stands for much — permanence and de- 
pendability. 

The Spalding Trade Mark on any article of 
athletic equipment is a guarantee that the 
materials are the finest, the workmanship the 
best, the prices fair and the design as modem 
as nearly half a century of progressive develop- 
ment can make it. 

It says to you— Spalding's Athletic Goods are 
the best. There are no better made. 



LIBRARY OF CONGRESS 

I iiiiii mil mil mil inn iiiii iiiii mil iiiii iiiii iiiii iiii im 




ATHLBTIC 1/ 006 010 965 5 # 



and is Official and Standard 




T. I. GUIS 



;^^^s:„n, Spalding p^^ 

ATHLETIC GOODS 



STANDARD OF 



V/OIU 



A. G. Spalding ^ Bros 



MAINTAIN WHOLESALt 



NLW Y(XRK 
!n L >\' A R K 
PMILAUFLPl 
BOSTON 
BURFALO 



C M I C AG O S A 

INDIANAFOLFS f 
\ ST.. LOU/S 
DKTROIT 
giNCrNNATI 
CL K V K L A N I) 



S OAKLAND 

LOS ANGKl l-:s 
SHATTLC 
TI IHJRT.LANI) 

^NI) SALT LAKK CITY 



BALTIMORE 



ROCHLSTER COLUMBUS DENVER 

SYRACUSE ATLANTA KANSAS CITY 

rSBURGH LOUISVILLE MILWAUKEE 

BALTIMORE DALLAS MINNEAPOLIS DES MOINES 

WASHINGTON NEW ORLEANS ST, PAUL 

LONDON, ENGLAND M ONTREA L. C A N, TORONTO CAN 

LIVERPOOL. ENGLAND ,, EDINBURGH. SCOTLAND 
BIRMINGHAM. ENGLAND GLASGOW. SCOTLAND 

MANCHESTER, ENGLAND PARIS. FRANCE* 

. BRISTOL. ENGLAND SYDNEY. AUSTRALIA 



GLASGOW. SCOTLAND 
PARIS. FRANCE* 



y A G Spnldlnc A 



NirW YORK CHICAGO SAN FRANCISCO CHICOPEE. MASS. 
BROOKLYN BOSTON PHIUkDELPHIA LONDON. EMG. 



